Basic stances, punches and blocks are the groundwork for a boxing repertoire. Boxing beginners should focus on establishing a solid understanding of the basics used at every skill level. With enough practice, these basics -- including effectively dodging punches -- can become second nature. Avoid contact drills or sparring until you’re fully confident you’re punching with correct form and have a solid arsenal of defensive blocks as well. Work under the supervision of a trained and qualified coach.

Boxing for Beginners

Establish a proper fighting stance. Start with your feet together and take one step forward, slightly wider than hip width apart, with your left foot until the heel of your right foot starts to leave the floor. This is the proper foot distance for your fighting stance and should be maintained at all times whether you move forward, backward or side-to-side. Establish the same stance by stepping forward with your right foot if you’re left handed.

Get your guard up. Bring both fists up to your chin with the knuckles facing in, keeping the gloves against your chin as if resting it on the knuckles. Tuck the elbows in close to the body and keep them aimed downward toward the floor. Keep the chin tucked and the shoulders rounded forwarded to keep your entire torso covered. Other guards can be used once you start working offense and defense but always return to a basic guard to make sure you’re protected at all times.

Start punching by learning the jab. From your guard, extend your left arm straight out at shoulder height, palm facing down. As the arm extends out, rotate your torso to the right for maximum strength and distance with the left arm. Keep the left shoulder up to protect your chin and aim to strike with the first two knuckles of your left hand. Return the hand to your guard following the same straight route back.

Work your right, or cross. Extend your right arm straight out from your guard at shoulder height, palm facing down. As the arm extends, rotate the torso to the left and pivot on the right foot, pushing with the right foot to rotate the hips with force. Keep the right hand relaxed until the point of impact, aiming to strike with the first two knuckles of the right hand. Immediately return the right hand back to your guard.

Add your left hook. Raise your left arm up to shoulder height with the elbow bent. Make sure the elbow is raised to the level of your shoulder and stays parallel with the floor throughout the movement. Rotate the torso to the right using the hips to snap the hook into the target, allowing the left foot to pivot in place as though stepping on a bug. Return the left hand to your guard immediately.

Dodging a Punch

Bend from the knees and allow your body to drop down below the level of the oncoming punch. Avoid squatting too far down but bend from the knees rather than the waist or just ducking the head.

With the knees bent, allow the head to come forward slightly toward your opponent, but at an angle that moves you towards their right or left side. If you’re slipping a jab, drop from the knees and move to your right. If you’re dodging a right, drop from the knees and move to your left.

Continue moving forward past your opponent after dodging the punch, or straighten the legs again and reposition yourself where you are. Have your guard up at all times and be prepared for another strike as soon as you recover from dodging the first punch.

Things Needed

Bag gloves

Hand wraps

Heavy bag

Boxing helmet

Tip

Once you’ve mastered the basics, then move on to combinations involving all three punches. Add in the uppercut and then start working defensive blocks. If you’re left handed, follow the same steps but use the opposite arm for each punch.

About the Author

Jullie Chung writes regularly for various websites. She is a nationally certified fitness trainer and performance enhancement specialist through the National Academy of Sports Medicine and trains regularly in yoga, flatwater kayaking, boxing and mixed martial arts. An avid outdoor fan, she regularly hikes, climbs and trail runs.